Food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables is often lacking in potassium.

Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to steam, bake or stir-fry vegetables. The recommended daily amount of potassium for an adut is 4,700 milligrams, so it is important to include potassium-rich foods in daily meals.

Some Plant-based Food Sources of Potasium

Source	milligrams of potassium
1/2 cup beet greens, cooked	655
1/2 cup lima beans, cooked	485
1/2 medium baked potato with skin	463
1/2 cup yam, cooked	456
1/2 cup acorn squash, cooked	448
1/2 cup spinach, cooked	420
1/2 cup portabella mushrooms, cooked	265
1/2 cup prune juice	354
1/2 cup kiwi	281
1/2 cup orange juice	258
1/2 cup apricots	201
1/2 ounce pistachios	143
1/2 cup unsweetened coconut water	198

These are the recommended daily allowances for potassium, according to gender and age:

Age	milligrams of potassium RDA
1-3	3000
4-8	3800
9-13	4500
14+	4700